Why are sleep problems so common?

Sleep can be disrupted easily for many of us as it requires

progressive relaxation in order to take place. Therefore anything that

raises our adrenaline levels, or causes us to worry, can interfere with

the natural process of sleep. Some people seem to be able to 'switch off'

the day's worries and can sleep in any environment. For others, sleep

seems to be much more delicate.

 

Sleeping pills - a real 'Insomnia Cure'?

 

When you haven't slept for days, the thought of 'sweet oblivion' is

extremely attractive, and who can blame those of us who choose a fail-safe

option like a sleeping pill? In the long run however, they can lead to

more problems. Sleeping pills impair quality of sleep and often have other

side-effects such as anxiety and disorientation.

 

So what can be done about insomnia in the long-term?

 

When a person has chronic insomnia it is almost as if they have 'forgotten'

how to sleep properly, or that they have become

 

conditioned to responding to the sleep situation (i.e. bedtime) with anxiety

or irritation instead of relaxation. What often needs to happen in these

circumstances is a 're-training' of the mind and body in achieving the

state necessary for sleep to occur.

 

The difficulty with sleep is that the harder you try to sleep, the less

likely it is to happen. This means we need to approach it in a different

way. Rather than going directly for the goal, we need to 'set the scene'

so that natural sleep processes can take place by themselves.

How Much Sleep Is Enough?

Animal studies suggest that sleep is as vital as food for survival. Rats, for example, normally live 2–3 years, but they live only

5 weeks if they are deprived of REM sleep and only 2–3 weeks if they are deprived of all sleep stages—a timeframe similar to death due to starvation. But how much sleep do humans need? To help answer that question, scientists look at how much people sleep when unrestricted, the average amount of sleep among various age groups, and the amount of sleep that studies reveal is necessary to function at your best.

When healthy adults are given unlimited opportunity to sleep, they sleep on average between 8 and 8.5 hours a night. But sleep needs vary from person to person. Some people appear to need only about 7 hours to avoid problem sleepiness whereas others need 9 or more hours of sleep. Sleep needs also change throughout the lifecycle. Newborns sleep between 16 and 18 hours a day, and children in preschool sleep between 10 and 12 hours a day. School-aged children and adolescents need at least 9 hours of sleep a night.

The hormonal influences of puberty tend to shift adolescents’ biological clocks. As a result, teenagers are more likely to go to bed later than younger children and adults, and they tend to want to sleep later in the morning. This sleep–wake rhythm is contrary to the early-morning start times of many high schools and helps explain why most teenagers get an average of only 7–7.5 hours of sleep a night.

As people get older, the pattern of sleep also changes—especially the amount of time spent in the deep sleep stages. Children spend more time than adults in these sleep stages. This explains why children can sleep through loud noises and why they might not wake up when they are moved from the car to their beds. During adolescence, a big drop occurs in the amount of time spent in deep sleep, which is replaced by lighter, stage 2 sleep. Between young adulthood and midlife, the percentage of deep sleep falls again— from less than 20 percent to less than 5 percent, one study suggests— and is replaced with lighter sleep (stages 1 and 2). From midlife through late life, people’s sleep has more interruptions by wakefulness during the night. This disruption causes older persons to lose more and more of stages 1 and 2 non-REM sleep as well as REM sleep.

Many older people complain of difficulty falling asleep, early morn¬ing awakenings, frequent and long awakenings during the night, daytime sleepiness, and a lack of refreshing sleep. Many sleep problems, however, are not a natural aspect of sleep in the elderly. Because older people are more likely to have many illnesses that can disrupt sleep, their sleep complaints often may be due, in part, to illnesses or the medications used to treat them. In fact, one study found that the prevalence of sleep problems is very low in healthy older adults. Other causes of some of older adults’ sleep complaints are sleep apnea, restless legs syndrome, and other sleep disorders that become more common with age. Also, older people are more likely to have their sleep disrupted by the need to urinate during the night.

 

Some evidence shows that the biological clock shifts in older people, so they are more apt to go to sleep earlier at night and wake up earlier in the morning. No evidence indicates that older people can get by with less sleep than younger people.

 

Poor sleep in older people is linked to excessive daytime sleepiness, attention and mem¬ory problems, depressed mood, and overuse of sleeping pills.

 

Despite variations in sleep quantity and quality, both related to age and between individuals, studies suggest that the optimal amount of sleep needed to perform adequately, avoid a sleep debt, and not have problem sleepiness during the day is about 7–8 hours for adults and 9 or more hours for school-aged children and adolescents. Similar amounts seem to be necessary to avoid further increasing the risk of developing obesity, diabetes, or cardiovascular disorders.

 

Quality of sleep is as important as quantity. People whose sleep is frequently interrupted or cut short may not get enough of both non-REM sleep and REM sleep. Both types of sleep appear to be crucial for learning and memory—and perhaps for all the other restorative benefits of healthy sleep, including the growth and repair of cells.

Many people try to make up for lost sleep during the week by sleeping more on the weekends. But if you have lost too much sleep, sleeping in on the weekend does not completely erase your sleep debt. Certainly, sleeping more at the end of the week does not make up for the hampered performance you most likely had at the beginning of or during that week. Just 1 night of inadequate sleep can adversely affect your functioning and mood during at least the next day.

 

Daytime naps are another strategy some people use to make up for lost sleep during the night. Some evidence shows that short naps (up to an hour) can make up, at least partially, for the sleep missed on the previous night and improve alertness, mood, and work performance. But naps don’t substitute for a good night’s sleep. One study found that a daytime nap after a lack of sleep at night did not fully restore levels of blood sugar to the pattern seen with adequate nighttime sleep. If a nap lasts longer than 1 hour, you may have a hard time waking up fully. In addition, late afternoon naps can make falling asleep at night more difficult.

Do You Think You Have a Sleep Disorder?

At various points in our lives, all of us suffer from a lack of sleep thatcan be remedied by making sure we have the opportunity to getenough sleep. But, if you are spending enough time in bed and stillwake up tired or feel very sleepy during the day, you may have a sleepdisorder.

One of the best ways you can tell if you are getting enough goodquality sleep, and whether you have signs of a sleep disorder, is bykeeping a sleep diary, to record the quality and quantity of your sleep; your use of medications,alcohol, and caffeinated beverages; your exercise patterns; andhow sleepy you feel during the day. After a week or so, look overthis information to see how many hours of sleep or nighttime awakeningsthe night before are linked to your being tired the next day.

This information will give you a sense of how much uninterruptedsleep you need to avoid daytime sleepiness. You can also use thediary to see some of the patterns or practices that may keep youfrom getting a good night’s sleep.

 

You may have a sleep disorder and should see your doctor if yoursleep diary reveals any of the following:* You consistently take more than 30 minutes each night to fallasleep.

* You consistently awaken more than a few times or for long periods of time each night.

* You take frequent naps.

* You often feel sleepy during the day—especially if you fall asleep at inappropriate times during the day.

 

Your Sleeping Posture

Your sleeping posture can also have a very significant effect on how deep you sleep.

If you sleep on your back or on your side, you should be fine. However, if you sleep

on your front, or need to lie on your front to fall asleep; this could have some serious

repercussions on your sleep and your back!

Sleeping on your front puts unnecessary pressure on some of your vital organs, like

your stomach, liver, and intestines. You'll also put a lot of strain on your neck and

your back, which makes your sleep very un-restful, and often is a major cause of

back problems. Whenever you're sleeping in a position that puts unnecessary

pressure on your body, it makes it harder for you to sleep deeply.

How Sleep Apnea Manifests Insomnia

The clinical definition of a sleeping disorder is a disruptive pattern of sleep that may include difficulty in falling or staying

asleep, falling asleep at inappropriate times, excessive total sleep time, or abnormal behaviors associated with sleep.

There are four basic categories that each sleeping disorder can be put into: insomnia, hypersomnia, sleep disruptive

disorders, and basic trouble with adhering to a normal sleep pattern. Some symptoms of having a sleeping disorder are:

difficulty in falling asleep, daytime drowsiness, loud snoring, fatigue, depression, anxiety and lower leg movements during

sleep.

Sleep apnea is a common disorder in which a person's breathing stops during sleep for 10 seconds or more, sometimes

more than 300 times a night.

There are two main types of sleep apnea. The first is Obstructive Sleep Apnea which may represent the stoppage of

breathing due to a mechanical blockage of the airway. The second is Central Sleep Apnea which appears to be related to a

malfunction of the brain's normal signal to breathe.

Some of the symptoms of sleep apnea may include restless sleep, loud and heavy snoring which is often interrupted by

silence and then gasps, falling asleep while driving or when the person is at work or at home while watching TV, morning

headaches, loss of energy, trouble concentrating, and mood or behavioral changes.

Snoring is usually associated with apnea. Snoring is defined as noisy breathing one occurs during sleep when the flow of air

through the airways is blocked or when the airways vibrate during breathing.

Several factors tend to make people snore: nasal congestion, being overweight, smoking, drinking alcohol before bedtime,

and sleeping on your back. Sleeping pills, painkillers and other drugs that cause drowsiness can also make snoring more

likely.

Because a person is not able to sleep well or not get good nights sleep, some doctors are now conducting research to see

how Apnea manifests insomnia since both interferes with the daytime functioning o f a person. Some causes which still

have to be confirmed are the certain medicines available in the market to treat such disorder; medical conditions, excess

stress, or poor sleep habits can all affect the quality of your sleep.

To check if a person has a sleeping disorder, a diagnosis is made by a physician specially trained in sleep medicine. After a

physical examination of the upper airway and an interview with lots of questions, if it the tests have determined that the

patient has a sleeping disorder, one will have to undergo a polysomnogram (sleep test). Most sleep centers and labs

monitor 16 different sleep parameters including EEG, EKG, eye movement, chin movement, air flow, chest effort, abdomen

effort, SaO2, snoring and leg movement. Each parameter serves to help the physician make a correct diagnosis.

Test are conducted in a sleep room much like a motel room. A technician will paste electrodes at certain points on your

head, face, body and legs. Those electrodes will be hooked to monitoring equipment that will record the entire night study.

Most patients do not experience anxiety or difficulty in going to sleep. The patients in most case are extremely sleepy and

will be asleep in just a few minutes.

Once a correct diagnosis has been made, the doctor may recommend a variety of treatments available for those that suffer

from sleep apnea, including medications, behavioral therapy, and, in extreme cases, surgery.

Although over-the-counter sleep aids may be helpful it is not advisable to use these products on a regular basis. These

sleep aids don't eliminate the problem but only provide temporary relief and may become less effective after a few days of

use.

Doctors however often recommend a prescription device called a continuous positive airway pressure (CPAP) device for

patients with sleep apnea. During sleep, the patient wears a mask that fits over the nose. The mask is attached to an air

compressor adjusted to blow enough air through the nose to keep the airway open. If a CPAP device doesn't help, then

surgery on the upper airway may be the last resort.

By developing good sleeping habits, one may be able to break the pattern of sleeplessness without needing other therapies.

Good habits include going to bed and waking up at a regular time, eliminating naps, and avoiding stimulation from exercise

or caffeine shortly before bedtime. Relaxation techniques and changes in diet can also help some people.

 

Reduce Worry/Anxiety

Perhaps you're someone whose mind is always busy. Do you think about the events of your day as you wind down for the evening? Do you worry about

your family, your job, your finances, and what tomorrow will bring?

Sometimes it's difficult to empty your mind of all these details long

enough to fall asleep. This can lead to tossing and turning as your mind fights

sleep.

There are several ways that you can reduce the worry about situations

and events in your life long enough to allow you to rest and fall asleep. The

key is finding a process that works for you. The goal is to clear your mind and consciously realize that tomorrow is the time to tackle problems and tonight is the time to sleep.

One technique you can try is the practice of writing down all your worries and concerns before you retire for the night. Keep a notebook available for just this purpose.

List in point form those things that you are worrying about. Make note of which of these items you can deal with tomorrow. Have a decisive plan of action for what you are going to accomplish tomorrow.

This will make you feel positive that tomorrow you will take care of certain items on your "worry list".

Make a separate list in your notebook that contains only those things in your life over which you have no control. Firmly tell yourself that these items are beyond your power.

Once you have completed your two lists it is time to close the notebook and repeat to yourself that you will not think of these worries until tomorrow.

If, during the night, you find yourself thinking about any of the items in either list make a mental note to catch yourself and sternly remind yourself that the covers of the notebook are closed and cannot be opened.

Another technique for keeping daily anxiety and worry out of your thoughts while you try to fall asleep is to keep a daily diary.

Make sure to include all your worries and fears in your diary along with the events of the day. The goal here is to actualize your feelings in writing so

that you can be free of them in the evening.

The act of physically writing is the key here to acknowledging that you are worried while at the same time giving yourself permission to rest and deal

with these feeling tomorrow.

You can reduce the effects that worry and stress can create for your

body by using some of the other methods for achieving relaxation described in this book.

You may want to consider a combination of soothing music and yoga to

clear your mind. Or perhaps reading quietly will keep your mind from

wandering back to the stressful thoughts you had during the day.

Once again, the goal here is to relax and prepare you for a night of restful sleep.

 

The Interrelationship of Depression and Insomnia

Insomnia is a sleeping disorder characterized by any of the following: a) light, interrupted sleep that one is still tired upon

waking up, b) not being able to sleep, even if fatigued, c) lack of sleeping hours.

Insomnia can be classified into three types based on the length of time it affects an individual.

Transient insomnia lasts only a few days and is usually due to changes in living or working conditions, which may be minor

or traumatic.

Short-term insomnia, or acute transient insomnia, lasts for less than three weeks and has similar causes as transient

insomnia.

Chronic insomnia, on the other hand, is more complex. This condition is characterized by one of the following: a) light,

interrupted sleep that one is still tired upon waking up, b) not being able to sleep, even if fatigued, c) lack of sleeping

hours.

Based on the causes, chronic insomnia may be considered as primary or secondary:

* Primary chronic insomnia - when the insomnia is not caused by any physical or mental imbalance.

* Secondary chronic insomnia - may be caused by physical and mental conditions, such as depression, or emotional and

psychiatric disorders.

Since insomnia is just a symptom of an underlying disease or an imbalance, evaluating the cause of insomnia is very

important before prescribing any medication.

Depression is the most common cause of chronic insomnia, especially in the elderly.

A study shows that depressed elderly patients, if they suffer from insomnia, have a tendency to be depressed for over a

year.

Another study shows that even without a history of depression, if an elderly patient suffers from insomnia, they have a high

risk of being depressed. This is usually observed in women.

It has been proven that insomnia can affect ones' lifestyle negatively. Once this happens, the person starts to worry.

Worrying, then causes depression.

Depression is an emotional condition characterized by sadness or misery. Although many have experienced this at one

time, clinical depression is a mood disorder characterized by feelings of sadness, anger or frustration affect daily life for an

extended period of time.

Another interesting relationship between depression and disrupted sleep is that some medications used for depression can

cause insomnia. This is because these medications are used to make the patient more energetic, that at times, these make

the patient anxious.

The new anti-depressants that have stimulant effects include Prozac, Paxil, Zoloft and other serotonin-reuptake inhibitors.

Serotonin-reuptake inhibitors are substances that prevent the reabsortion of substances in the kidney. During the

biological elimination process of substances taking place in the kidney, some substances are reabsorbed in the kidneys,

thus, prolonging the effect of such substances.

With the presence of serotonin-reuptake inhibitors, serotonin is not reabsorbed and is continued to be eliminated from the

body.

Serotonin is an important monoamine neurotransmitter that plays a large role in depression, anxiety and bipolar disorders.

Some serotonin is converted by the pineal gland, the pea-sized gland at the center of the brain, into melatonin. Melatonin

is a hormone that helps regulate the sleeping and waking cycles.

In addition to the prescribed medications to treat insomnia, a patient may also practice the following procedures to combat

insomnia.

* Control exposure to caffeine, alcohol and nicotine.

These three substances are known to disrupt one's normal sleeping patterns.

* Maintain regular sleeping time and waking time.

This would help in maintaining the circadian rhythm thus minimizing the effects of fatigue caused y insomnia.

* Regular exercise is good for the body but this shouldn't be done late in the afternoon or early in the evening.

This is because exercise tends to start-up the body. If the body has gained more energy by the end of the day, this can

prevent one from being able to sleep at night.

* Go to be only when about to sleep. Reading or watching TV in bed is discouraged or to be avoided.

When the mind is conditioned that the bed is for sleeping, once one goes to bed, he or she can readily get some sleep.

* Eat meals regularly.

Meal intake affects biological activities due to increased blood blow to the stomach.

These pointers may be helpful in managing conditions associated with insomnia. Still, some situations require sleeppromoting

medications prescribed by a medical specialist.

 

Reduce Nighttime/Evening Stimulation

The more relaxed you are before you begin your nighttime routine the more successful you will be. An hour before going to bed it’s a good idea to reduce any type of external stimulation that could be causing your mind and body to remain overly alert.

Avoid watching television since watching television keeps your senses active.

If you find yourself unable or reluctant to give up that last hour of television try to choose programming that is more relaxing rather than violent and action filled.

Never watch television in your bedroom. Your mind and body need to separate the event of sleeping from the action of watching television.

Do not exercise two to three hours before bed. This was discussed and stressed in a previous chapter and bears mentioning again. Exercise will

increase your blood flow and heart rate, thus awakening your mind and body.

This is the opposite of what you are trying to accomplish. Reserve exercise for the earlier part of the day to ensure that you get the most out of your physical routine.

Try to avoid going to bed immediately after you have been out for the evening. Your mind will be stimulated from outside events and you may find it difficult to relax sufficiently enough to complete your nighttime routine.

As you work through the remedies in this book to reach your goal of healthy sleeping you may find it necessary to adjust your evening hours so that you are returning home with plenty of time to complete the bedtime routine you have designed for yourself.

Light reading may be included in your nighttime routine, especially if you find that reading makes you drowsy. Avoid reading anything too stimulating, such as work-related material or text books.

This will be a personal preference and over time you will discover what catapults your mind into a state of relaxation and what increases your thinking activity.

Make note that you don't want to fall asleep in bed with the light on. This will likely cause you to waken at some point during the night, effectively sabotaging your efforts to establish your sleep routine.

The goal of this chapter is to find an equal balance in your life between relaxation and stimulation.

The easier and faster that you can relax in the evening the more

successful you will be when it comes to falling asleep naturally.

 

Diet

What you eat during the day and evening can affect your sleeping patterns. If your diet consists of a high amount of processed foods you may want to try eating more wholesome products.

You may want to eliminate, reduce, or substitute the amount of sugars, fats, and preservatives from your daily intake of food. This may benefit your ability to fall asleep at night as well as improve your general health.

Eat a well balanced diet by following the recommended daily food

allowance.

Make sure you are meeting the daily requirements for fresh fruits and

vegetables. Eat complex carbohydrates and choose protein that is low in fat.

You can also choose healthy meat substitutes, such at tofu and

vegetarian burgers.

Become aware of any food allergies that you have and try to avoid them. If your body is allergic to certain foods it may affect the way you think and

feel.

This could be a contributing factor to your sleep problem. Some

common food allergies that are known to contribute to insomnia are corn, dairy

products, wheat, and chocolate.

Try to schedule your last evening meal at least four hours before bed.

Eat a healthy, well balanced meal. Try not to overeat as this may cause you to

become tired after your meal.

You want to avoid feeling tired or napping in the early evening hours as this will greatly hinder your ability to fall asleep at bedtime. As well, try to

eat enough so that you are not hungry later and find yourself reaching for foods

that are high in fat or sugars.

If you find that you are hungry before bed you may find that a small

snack an hour or two before bedtime will help. Avoid foods that are high in

protein, fats, and sugars.

You should also avoid foods that are too heavy or spicy. Try a bit of

cereal and milk or one serving of low-fat yogurt. The key idea is to provide

your body with a bit of nourishment to avoid hunger pangs and not overindulge in an evening snack.

The goal is to reduce your hunger and allow your body to rest and relax.

Make sure that you drink enough water during the day. Studies show

that your daily recommended water intake should be around 8 glasses, or 2

liters.

If your body is well hydrated it won't signal you to wake up during the

night. Try to avoid drinking water or other liquids one hour before bed if the

need to urinate wakes you up during the night.

The healthier you eat the more balanced you will feel both physically

and emotionally.

The target here is to get you to sleep regularly and deeply without

waking during the night.

Insomnia and sleep disorders

Insomnia and sleep disorders

Avoid Stimulants

Along with external stimulants there are several internal stimulants that

you should try to avoid. The following foods and beverages contain caffeine,

sugars, and chemicals that may affect the way you relax, think, and feel. This

does not mean
span>body reacts to sugar much as it does to caffeine. It stimulates your body and mind for a short period of time (chemical reaction needed here). Try to avoid chocolate in any form at least two to three hours before bed.

Soda Drinks contain huge amounts of sugar and colas have the added impact of caffeine. The carbonation of pop drinks can cause, bloating and stomach gas which can create discomfort. Try to eliminate soda

beverages from your evening diet.

• Alcoholic beverages should be avoided before bed. Alcohol may make you drowsy and cause you to fall asleep easily. However, you may find yourself waking during the night feeling dehydrated and have difficulty falling asleep again. Although an evening glass of wine may relax you, it is not something you want to become dependent upon as a sleep aid. This could lead to a reliance on alcohol to signal your body that it is time for sleep, thus leading to addiction.

• Smoking can signal your body to wake during the night as your body's need for nicotine increases toward the morning hours. If at all possible try to reduce the amount you smoke before bed. Your goal is not only to fall asleep naturally, but also to remain asleep for the entire night.

Insomnia and sleep disorders
Insomnia and sleep disorders

Breathing and Relaxation Techniques

There are many breathing and relaxation techniques that you can learn

to use to promote relaxation and relieve stress. The deeper and slower that

you breathe the more relaxed and sedated you will become.

Sleeping with the window open will help the air to circulate in your

bedroom and fill your lungs with fresh air. Relaxation techniques will help your

body to wind down and prepare for the sleep cycle.

Try this breathing technique when you first get into bed:

Take a deep breath.

Breathe in through your nose and visualize the air moving down to

your stomach.

As you breathe in again silently count to four.

Purse your lips as you exhale slowly.

This time count silently to eight.

Repeat this process six to ten times.

The results of this breathing technique are immediate. You will feel

your shoulders and arms relaxing. Your chest will feel less constricted and you

will feel less stress and tension.

Practice this breathing technique on a daily basis so that it becomes a

natural routine for you and helps to induce natural sleep.

As well as using breathing techniques to encourage natural sleep you

can try several relaxation exercises. The goal is to relax your mind and let

your body unwind and surrender to sleep.

Try the following relaxation exercise before you get into bed:

Lay on your back on the floor with your feet slightly apart, your hands by your sides, and your palms turned upward.

Close your eyes and concentrate on every part of your body.

Begin at the top of your head and work your way down to your toes.

Start by feeling your forehead tense, then your eyes, face, and jaw.

Tense and release each muscle group, such as your shoulders and neck.

Give attention to each area of your body from the top of your head, down through the trunk of your body, down along your legs, and ending at the tip of your toes.

Stay in this relaxed condition for a few minutes. Concentrate on your breathing and let all worry and stress dissipate from your mind and body. Make sure that your breathing comes from deep in your stomach and flows slowly and evenly.

Stretch slowly before standing.

The above exercise will tell your body and mind that it is okay to settle

down, leaving behind thoughts of worry, fear, and stress.

There are many more techniques and exercises available to promote

deep breathing and relaxation. You will have to find what method works best

for you.

Your goal is to recognize that deep breathing and concentrated

relaxation are tools available for you to achieve natural sleep.

 

Room Conditions

After establishing a consistent bedtime routine it is important to create a comfortable and relaxed atmosphere in your bedroom. The more cozy and harmonic your bedroom is the more relaxed you will feel.

Your goal is to promote a calming and restive atmosphere. This can be achieved by creating a bedroom environment that is not only appealing to you but also functions without interruptions or annoying irritations.

Ensure that the room temperature is set according your preference. Ideally your room should be on the cooler side; however you should experiment with your own comfort level.

You don't want to wake during the night either too hot or too cold and then find yourself wide awake once again. Sleep experts say that the ideal room temperature is 65 to 70 degrees F.

If at all possible try to sleep with the window open, however slightly. This will allow for proper room ventilation. Adequate air current is necessary for you to breathe in circulating air. This will aid your body in breathing deeply and correctly.

You may be sensitive to noises around you and outside of the bedroom.

If this is the case and you find that noise is disturbing or interrupting your sleep you may want to consider purchasing ear plugs.

Ear plugs may take a little getting used to, however there are plugs on the market that are specifically designed to be comfortable and unobtrusive to your sleep. Take time to try what works best for you.

If you find ear plugs to be too uncomfortable you may want to use a

"white noise" machine, such as a fan. "White noise" from the fan is used to

over-ride or mask other sounds that may be disturbing to your sleep, such as

traffic and voices.

Ideally your bedroom should be as dark as possible so that you

experience the daytime/nighttime cycle. Light may disrupt your normal

circadian rhythm and signal your body that it is time to wake up.

If you find it difficult to fall asleep in a room that is infused with too

much light, try purchasing an eye mask. There are eye masks on the market that will be comfortable to wear as well as effectively block out any interfering

light.

If you find an eye mask to be too uncomfortable try hanging thick

curtains or install blinds.

If you find yourself listening to the sound of a ticking clock you may

want to remove the clock from your bedroom and replace it with a digital

clock.

If you find yourself constantly looking at the time to see how many hours

you have left to sleep you may want to turn the digital clock to the wall.

Knowing that time is passing will only increase your anxiety and stress about

not sleeping.

Make sure that your room has no stimulation to lure you from sleep.

This includes the television, computer, stereo equipment. You want to ensure that your bedroom is only used for sleeping and sex.

If you have a CD player in the bedroom make sure that you only use if

for playing relaxing music or sleep inducing CDs.

If you find that your room is too dry you may want to purchase a

humidifier, especially in the winter months.

Wear comfortable, loose clothing. The more constrained or

uncomfortable you are the more likely you are to wake up during the night.

The goal of this chapter is to encourage to you find the ideal sleep

conditions for you personal preferences. You may have to experiment and try a

variety of techniques to find what works best for you.

 

Comfort and Posture

As you make changes in your life to promote and achieve natural sleep

you should take into consideration the conditions of your bed, bedding, and

sleeping clothing.

The goal is to be as comfortable as possible and to avoid any irritations

that will prevent you from falling asleep or that may you wake you during the

night.

You may have to make adjustments as you experiment with what works

best for you.

Your mattress should be comfortable and firm so as to provide you with

sufficient spinal support. It should be free of lumps and bumps.

Make sure that the bed is big enough for your stature. If you have been sleeping on a single mattress and find that you are needing more space you

may want to consider purchasing a double or a queen size mattress.

Make sure that the mattress does not sag as this can lead to inadequate

spinal support.

Use a pillow that suits your personal preference. It can be soft or firm

so long as it provides you with the proper support and is anatomically correct.

You can place an herbal sachet underneath your pillow to benefit from

the sleep inducing properties provided by herbs.

The bedding on your bed should be crisp and clean. You may want to leave the sheets un-tucked at the bottom of the bed so that your feet feel free

and unconstrained.

Try not to use too many or too few blankets. Your goal is to find the

right temperature for sleeping so that you are not waking at night to make adjustments. You should be sleeping in a cool room so take that into account

when you use blankets.

The pajamas you wear to bed should be loose and comfortable. Tight

clothing may cause you to feel restricted and wake during the night.

Do not use your bed for anything other than sleeping or sex. Your mind

and body should associate the bed with rest and sleep.

Your bed should be a place of comfort and harmony for you. Take
pleasure in finding bedding and sleeping clothing that makes you feel calm and good about you.

Find a favorite position to fall asleep in, whether it is on your back, stomach, or on your side. Stick to this position when you first get into bed so that your consciousness is convinced that it is time for sleep.

 

Chromatherapy

Color therapy or Chromatherapy is the use of color to promote general health and also to treat particular maladies (including but not limited to sleep-oriented problems).

Chromatherapy can be used to treat both emotional and physical sleep disturbances, and may involve exposure to colored lights, massages using color-saturated oils and salves, meditation and visualization of certain colors, or wearing certain colors of clothing.

Color has been used for centuries in the treatment of a wide variety of disorders.

In India, practitioners of Ayurvedic medicine believed that specific colors corresponded with each of the seven chakras, vortices of energy in the body that represent organs, emotions, and aspects of the soul or life force.

In the days of ancient Egypt, practitioners built solariums with specifically designed glasses and lenses that served to break up the sun's rays into the colors of the spectrum.

In the late 17th century modern-day color theory was born when English mathematician and philosopher Sir Isaac Newton conducted his prism

experiments and showed that light is truly a mixture of colors from the visible spectrum.

But it was not until the late 1800s, when Dr. Edwin D. Babbitt published his book Principles of Light and Color, that Chromatherapy as we know it was outlined.

It is in this work that Dr. Babbitt suggests the use of color as a treatment for a variety of ailments, including sleep and anxiety disorders.

In the late 1940s, Russian researcher S.V. Krakov conducted a series of experiments in which he separated the different wavelengths in the light spectrum to show how color affects the nervous system.

In his experiments, he observed that red light stimulated the adrenal glands, raising blood pressure and pulse rate, and that blue and white light had a calming, relaxing effect.

The fruits of Krakov's studies are still used today by many practitioners, and his brand of color therapy is commonly recommended for stress and for stress-related pain.

In recent years studies have demonstrated the positive effects of full-spectrum light on seasonal affective disorder (SAD) and other forms of depression, which has resulted in increased public awareness of color therapy.

It is becoming more and more common to find mainstream researchers turning to chromatherapy for a variety of ailments as well, particularly sleep disorders.

Color is a property of light, which is made up of many different waves of energy. When light falls upon the photoreceptor cells of the retina, it is converted into electrical impulses.

These impulses travel to the brain and trigger the release of hormones. The release of these hormones in controlled bursts can be used to treat the body and mind for many of the medical conditions that hinder sleep as well as promote conditions that are conducive to sleep and rest.

While many forms of chromatherapy can and should only be practiced by licensed practitioners and/or medical doctors, some forms of color therapy are simple and safe enough to be practiced in the comfort of your own home.

These include wearing clothing of particular hues, surrounding yourself with a recommended color, eating certain colorful foods, and concentration on visualizing a particular color.

Meditation

Meditation is a proven technique to encourage and promote relaxation. The more relaxed you are as you get ready for bed the better your chances of falling into a deep, restful sleep cycle.

It is important that you learn to put your stress, tensions, and worries to the side before you fall asleep. Meditation can help you achieve this relaxed state and focus on peace and harmony.

There are many different types of meditations available for you to use, each with many adaptations and versions.

To get you started, here is a simple technique that is simple to do and very effective at promoting relaxation:

Find a focus point for your meditation. This can be a candle, a mantra, a stone, or something as simple as the sound of your own breathing. A mantra is a phrase, usually a Hindu phrase, which you repeat over and over in your mind to establish harmony and to focus on your meditation. No matter what you are using for your focus point the goal is to continuously and firmly bring your mind back to what you are focusing on. All other thoughts and distractions that drift through your mind must be pushed out. If you are beginning to include meditation in your nighttime routine you should remember that this type of meditation requires a great deal of discipline. Your mind will easily be distracted and you will lose focus. As you continue to practice your meditation nightly you will find that the process becomes easier and easier. You may find that meditating 10 to15 minutes before bed will help to fall asleep naturally.

Here is another simple technique for meditation:

Find a quiet room.

Sit in a comfortable position on the floor (use a cushion if needed).